 Hello earth citizens. In this video I'll show you a 10 minute routine to do for upper body tension. This is really great to do if you're in the office, especially when you're sitting down and you're not in a place where you could get up and stretch with not that much room. This is great to do because you can do this perfectly well sitting down. So if you experience neck, shoulder, chest, lower back, mid back, upper back tension in this upper body area, try this routine and I hope that it helps you release your tension. So first, sit straight in your chair, not leaning back like this, sit forward, sit forward and straight on your chair. Before we start let's bring our mind into the body. So close your eyes, take three deep breaths in and out. Last one, from there keep your eyes closed, gently rotate your neck in big circles. When you rotate, please rotate in a count of three. So one, two, three and you're back around. One, two, three. So you're not rotating too fast but you're not rotating too slow either. So let's just do five more times here for an added bonus. Try breathing in for half a circle and exhaling out for the other half. Two more. Now rotate the other direction. Seven. Now lean your neck to the right side. So try to touch your right ear to your right shoulder. Use your right hand to push down on your neck and with your left arm, point your left arm out straight, wrists pulled in. You can feel this stretch down here and here. Stay in this position. Let's take three deep breaths in and out. One more time, deep breath in. Exhale, return. Now switch to the other side, left ear to the left shoulder. With your left arm pushed down on your neck. Right arm goes straight, wrists pulled in towards you. Feel this stretch on the bottom of your arm and your neck. Take three deep breaths in and out. Breathe in deeply. When you exhale, exhale until you have no more breath left. So you're breathing it all out. One more time, deep breath in and exhale. Now shake your shoulders. Shake your shoulders. Let's shake 30 times. One, two, three, four, just your shoulders. Six, seven, eight, nine, 10, one, two, three, four, five, six, seven, eight, nine, 20. Last 10, two, three, four, five, six, seven, eight, nine, 30. Now take a deep breath and squeeze your shoulders up. Hold it there. Don't breathe out yet. Hold it. Three, two, one. Now drop and exhale. Let's do five times total. So we did one. So four more. Breathe in. Hold it. Can you feel the whoosh of blood and tension as you exhale out? Three more. Breathe in. Hold it. If you're sensitive to energy, you can start to feel your body getting warm already. Two more times. Breathe in. Last one. Deep breath in. Two, one, drop. Great job. Great job. Now bring your fists facing each other and twist your torso while looking straight. Twist your torso. You can feel your spine twisting, releasing the muscles in your spine. Can you feel it? It's very important to keep your gaze straight. If you let your gaze turn, it can hurt your lower back. So keep your gaze straight and twist. Let's do 20 times. One, two, three, four, five, six, seven, eight, nine, 10. One, two, three, four, five, six, seven, eight, nine, 20. Can we go for 10 more? One, two, three, four, five, six, seven, eight, nine, 10. Stop. Bring your left arm over to the right side and pull your arm in with your right hand. So you're like this. And twist a little bit. So you're giving it a little bounce so you stretch your back muscles a little bit more. Let's do this one 20 times on each side. One, two, three, four, five, six, seven, eight, nine, 10. One, two, three, four, five, six, seven, eight, nine, 20. Hold it there. Pull as much as you can. Feel the stretch right here. Pull, pull, pull. Three, two, one, return. Now switch to the other arm. Right arm over. Left arm holds it. Bounce here. You can feel your back muscles stretching like this. 20 times. One, two, three, four, five, six, seven, eight, nine, 10. 10 more. Two, three, four, five, six, seven, eight, nine, 20. Now hold it there. Twist. Feel the stretch right here in your back. Twist. Three, two, one, and stop. Return. Now one last exercise. Clasp your hands. Stretch up and lean back into your chair. Stretch your arms as far back as you can. Look behind you. Don't fall. Don't flip yourself over. Look as far behind you as you can. Feel the stretch. Breathe naturally. Relax your body weight against your chair. Let's hold it for five, four, three, two. Great job. Shake your shoulders one more time. Shake, shake, shake. And notice did your shoulders get lighter than the first time you did the shaking. 10 more times. One, two, three, four, five, six, seven, eight, nine, 10. Great job. How do you feel? Does your upper body feel more relaxed? If you carry a lot of tension, especially in your shoulders, neck, lower back, middle back, upper back, please do this routine a little bit more. You can do the stretches that we did a little bit longer. Try to pull a little bit further until you can release the tension. You did a great job. To experience a full one-hour brand education-based class, please visit a local Body and Brand Yoga Studio near you.